Warm-up Drills
I. Coach’s Choice
II. Dynamic Mobility Drills, Foam Rolling
III. Mobility & Scorpions/Yoga Sandwich
Impact/Focus: Gymnastics Strength & Conditioning EMOTM (:75)
Warm-up as needed for both the gymnastics movements as follows; complete both movements rep assignments within the :75 second interval.
10 Rounds, on the :75 seconds of
Strict Pull-ups x 1-2-3-4-5-6-7-8-9-10
Strict Ring Dips x 10-9-8-7-6-5-4-3-2-1
Notes: Scaled movements at 1:1 to Ring Row and Static/Bench-Box Dips OR adjust the rep scheme to the 5 and 3 option outlined on the whiteboard as needed.
Post scores to comments.
“Confuscius Says What”
4 Rounds for time of
Row 400/300m
15 x Box Jumps (20/16”)
15 x American KB Swings (24/16kg)
Notes: Scale movements at 1:1 for today’s training. Rx+ may substitute 24/20” for the Box Jumps and 32/24kg for the KB weight.
Post scores to comments.
Pull up/Dips: option II green/blue
Confucius Says What: 12:20 Rx
Strict Pull Ups and Dips RX
“Confuscius Says What”
9:43 (something close to that) rx+
everything unbroken